Ians MT and PL log-2

[Ian Coe]

12/1/2011

Cardio

Row
1k row to warm up

1.5k @ 1 min 47
R
1.5 @ 1 min 46
R
1.5 @ 1 min 45.5
R
700 @ 1 min 48 as fucked
Reset myself- 30s or so
800 @ 1 min 44.5

1k cool down

R=Rest for 2 min 30
Very nearly vomitted during the final 200m of the 800

Stretch

10 min jog- this was to chat and flirt more then anything

 

[Ian Coe]

2/12/2011

PL- laughably so

SQ
8@60
5@80
[email protected]
3@105
missed @ 117.5
Got it the second time, but the depth was awful, just awful, so I will count it as a miss tbh

Box Sq
Did a 10@80
2 setf 10 @ 90
The bench I'm sitting on is no where low enough.

I need something to really work the bottom portion of the squat and without a low box, I can't think of anything.

1 rack lock out with 130

Legs felt tired- Probably due to yesterday. My legs trembled at 105 which didn't feel right at all

BP
8@50
5@65
[email protected]
15@80

3 Sets of 12 BW dips

2 sets of legs to ceiling hanging leg raise of 18 reps
1 set of 10
1 set of 10
The last 2 sets were supposed to be the 18, but couldn't muster the energy

BO Row
3 sets of 5 @ 90 after a warm up set of 10 @ 60

Not really eaten today. Probably not the best time to try IF trial day......which is what I've effectively done (so far today, 700kcal breakfast-McD as lazy this morning, some cottege cheese and ham slices).

 

[Ian Coe]

5/12/2011

PL

DL
Final working set was 5@160- first 3 were ok, 4th was a struggle. Rechalked hands, waited maybe 10s and pulled the 5th and held it at lock out for maybe 10s.

OHP
Working set of 5 again at 67.5. Did a PP for another one and lowered slowly
Had a break and did another 2 with a slow lower on the last one

FCT
2 sets of 15@25
1 set of 15@30

Pull ups
8
6
6

Sidenote- Sherdog is giving me trouble still about logging in. Bloody pain in the arse. Might have something to do with firefox, not sure.

 

[Ian Coe]

6/12/2011

Cardio

Row
1k warm up
6k fast row.
It was going to be 7k steady, but I ended up averaging 1 min 50.6 by 5250m in. Then just died, caught my breath and the time went up to 1 min 50.8 (not long catching my breath), fought it back to 1 min 50.3 by 6k. Was getting 1 min 44 by the end. At that point I was dead. It's mainly due to restricted calories at the moment and fighting off a cold or something.
1k cool down.

 

[Ian Coe]

8/12/2011

Cardio

1 hour of LSD. Lost my forerunner so no idea of level.
Getting tired at 30 minutes and sucking in air from 40

 

[Ian Coe]

9/12/2011

PL- deload
SQ
8@60
5@80
6@90 for 3 sets

FSq
8@50 for 3 sets

Hanging leg raise
2 sets of 18 legs to bar
1 set of 12
1 set of 10

Bench
10@60
3 sets of 10@70

 

[Ian Coe]

10/12/2011


VFF run
About 9-10k

 

[Ian Coe]

11/12/2011

Deload

DL
8@60
8@100
6@130
6@135
6@140

OHP
10@bar
10@40
10@50 for 2 sets
10@55

FCT
15@bar
15@10
20@20 for 3 sets

Pull ups
7, 7, 7

 

[Ian Coe]

12/12/2011

Cardio

Row
1k warm up

1.5k 1 min 46.9 average
1.5k 1 min 46.3
1.5k 1 min 45.5

3 500m with 2 min 30 (ish...sometimes more due to headphones coming out on first pull, it resetting itself) rest
1- 1 min 43.9
2- 1 min 42.5
3- 1 min 40.5

The times went down because I did my 2 min 30 rest and went from the 1.5k to the first 500m
I thought I was going to vomit a few times during the last 1.5 k and towards the end of all of the 500's

edit- forgot to mention. This was at 17.00 on Monday.
On Sunday I ate at 12.00 and had a pizza and alcohol. Started the pizza at 18.00, had a few slices here and there, but say the cut off was 22.00.

 

[Ian Coe]

21/12/2011

Cardio
Run- 25 minutes. Will google maps it to see how far.

Afterwards, 3 sets of Ab wheel roll outs from knees for volume, no extra weight.
25
30
25

Had my break, now back to some training over leave.
Considering paying for a gym membership for a month, but having 2 weeks back here.
Can't do weights otherwise until earliest 9th Jan

edit- map my run says 6.63 km (4.12 miles) in my vibrams.
Not 'too' bad. Need to up the distance to make it a 5 miler

 

[Ian Coe]

23/12/2011

Cardio
Warm up run to gym. Rain in a storm basically with backpack on, wearing running shorts, HH top and vibrams Time was 18 minutes and will see how far it was later.

edit- 2.37 miles according to mapmyrun. Not horrendous for a warm up with the backpack weighing maybe 15lbs

PL

DL
8@60
8@100
5@120
5@135 (thought it was 145)
5@150
4@160
3@170- went for another one after a reset and chalk, but strength left me.

OHP
10@40
8@50
6@60
5@65
5@70- I have a feeling quite a few had elements of pp
3@75- arms were tired, so it was more pp

FCT
10@10
33@20
33@25
33@25

Pull ups
6
6
6

5 minute cool down on the rower.

Walked home

 

[Ian Coe]

25/12/2011

Until 10.00 hours, I was on a 36 IF.

4.57 miles (according to map my run) in 33 min 38s according to watch. Vibram speeds
Felt off, not surprising really

Got back, put on a weighted vest and did 3 sets of ab roll outs from knees
16
20
14
Makes 50

 

[Ian Coe]

27/12/2011

Cardio

Was supposed to be a light job to the gym and squat/bp day, but it was shut when I got there. So ended up going for a run. No idea of pace or time. Probably 45-60 minutes. I was listening to contagious, a new audio book, so switched off.

Got back, did 33, 33, 34 ab roll outs, unweighted, from knees.
Shoulders and triceps definitely feel the higher reps.

Tomorrow will be squat day, Thursday if I have time will be row sprints, Friday will be cardio or DL day depending if the gym is open on Saturday.

 

[Ian Coe]

29/12/2011

Ran to gym- 2 and a half miles

PL- LOL

Sq
8@60
5@80
5@100
3@100

Just wasn't feeling it. Just felt weak and shit

FSq
8@60
8@60
5@70

3 sets of 15 hanging leg raise

PP
8@40 OHP warm up
5@50
3@60
3@70
3@75
2@80

Done. All in all crap

 

[Ian Coe]

30/12/2011

Cardio- again, lol
Ran to gym. 17 minutes 38 for 2.57 miles again
No gear this time, but ran in shitty silver shadows, whereas all the othe runs have been in vibram speeds (side note- now the owner of some treksports which were bought off ebay for 1/3 the usual price- god bless stock clearence...assuming they aren't chinese knock offs).
Did some stretching waiting for the rower to be freed up.
1k warm up
800m in 2 min 38, 500 average was 1 min 38.9
3 minutes rest
Went to do another one, but felt fucked, so sacked it off and did 1k slow time.

Did some core work, stretched a lot and jogged home slow time.
While doing stetching, wished my eye sight was better because there were a few girls basically wearing sucked on compression shorts. Doing some kind of stability work on a wobble board, one leg out straight while the other is behind them as the end over and touched the ground. Maybe 19-20 years dold. They were fit...curse my eyesight.

 

[Eric Brown]

I would die trying that much cardio.

 

[Ian Coe]

Funny thing is the amount of cardio I do is nothing compared to my old training schedule when I fought.
It's just easier to say I ran this far this fast, or rowed this far in this time.


The sparring and padwork was much much worse, but it's hard to quantify it in words.

 

[Eric Brown]

Funny thing is the amount of cardio I do is nothing compared to my old training schedule when I fought.
It's just easier to say I ran this far this fast, or rowed this far in this time.


The sparring and padwork was much much worse, but it's hard to quantify it in words.

Oh yeah, but I could tolerate that better. My joints just cannot take running any more. One day you too will be old.

 

[Ian Coe]

Oh yeah, but I could tolerate that better. My joints just cannot take running any more. One day you too will be old.

That's why I'm using the vibrams these days.

I'm weighing in at 90kg nowadays, so need something that won't break me.

That said, I ran to the gym in trainers today and my left knee aches and my calfs are fine. Usually my calfs are sore as hell.

 

[Ian Coe]

1/1/2012

Fast vibram run in the rain.

No diea how far. Further then usual by about a mile or so.
I think it was around 38 minutes. Not really sure

50 wheel roll outs from kneeling in a oner